Does Creatine Help Build Muscle?

Discusses gains of users vs. non-users.  Natural sources of creatine and why most people are low unless they supplement.  Includes what to expect while taking it.

No.  No it doesn't.  Not the answer you expected?  Creatine does in fact not build muscle on its own.  This bit of folklore probably came about when people supplementing with creatine and lifting started growing more rapidly than their non-using peers.  It merely gives you the potential to have enough energy in your muscle fibers, provided you have enough mental toughness to get one more repetition in.  This extra rep, or extra set, is what builds muscle.  Your dedication, your investment, not by creatine alone.

Creatine is not a steroid, or a wonder drug, that gives you free rewards unless you push yourself alongside it.  It is a compound of three amino acids; glycine, arginine, and methionine.  Roughly half of the creatine in our bodies comes from our diet.  It appears as though meat is the primary source as the list includes lean red meat, fish, and wild game.  The rest of our creatine is manufactured by us.  Vegetarians take note.  Exercise and diet play the most significant roles.  Supplementing with creatine is part of that.

What can it do?

When used in conjunction with an exercise program and a proper diet, meat or veggies, creatine has been tested and shown to get results.  One study group showed an average gain in strength of 5-15%, an increase in the number of repetitions to failure of about 7.5%, and an increase in the amount of work done, or energy expended, during sprint performance testing.  Another creatine study group increased their number of reps by 14% and and had a gain in maximum strength of 8%.  As far as endurance athletes go, the studies are not as complete, but there are some results.  In one research study anaerobic power was increased by 18% however had no impact on aerobic metabolism.

Conclusion

Creatine is not a miracle drug.  If you expect to only supplement with it and get results, you will be disappointed.  Creatine is as the category implies a supplement.  Doesn't that mean "in addition to?"  Creatine helps when used with proper exercise.  It can increase lean muscle mass and has been shown to enhance athletic performance, especially during high intensity, short burst activities.  Creatine has been named as one of the three most crucial/effective supplements to take.  Do some research, experiment with what works for you, always follow the directions and push yourself.  You'll never know unless you try.

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